WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Bar Muscle Up Progressions and Skill Work WOD: For Time (15 Minute Cap)5 Bar Muscle Up Progressions/Bar Muscle Ups10 HRPUs/HSPUs15 Calorie Row20 Step Lunges/Jump Lunges25′ Bear Crawl/HS Walk20 Step Lunges/Jump Lunges15 Calorie Row10 HRPUs/HSPUs5 Bar Muscle Up Progressions/Bar Muscle Ups Stimulus/Focus: Just a time to practice some skills we don’t get […]

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (10 Minute Cap)Overhead Squat (95/65)Bupree (to a 6″ target) Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that […]

Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: For Time (20 Minute Cap)100-90-80-70-60Double Unders50-45-40-35-30 Stimulus/Focus: This is Annie’s big sister! 🙂 Have fun with her! Cool Down: Run, bike or row for 3-5 minutes

Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday! Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements for Filthy Fifty! WOD: Filthy Fifty For Time50 Box jumps, 24″50 Jumping pull-ups50 Kettlebell swings, 1 pood50 steps Walking Lunge50 Knees to elbows50 Push press, […]

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (30 Minute Cap)1 Round30 Pull Ups60 HRPUs90 Air SquatsThen, 2 Rounds15 Pull Ups30 HRPUs45 Air SquatsThen, 3 Rounds10 Pull Ups20 HRPUs30 Air Squats Stimulus/Focus: Time to […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 22 Minute AMRAP12 Front Squats (95/65)10 Calorie Row8 HSPUs *RX+: 135/95; strict Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim […]